CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Focus is efficiency getting down on the rope. Consider Legless Rope Climbs.

COMPETE | PART 1

FOR TIME (Time)

21-15-9

Thruster (95/65)

50′ Handstand Walk

(Score is Time)

GOAL: RPE 9 | Handstand Walk stay 50ft every round. Sprint feel and must complete 5 foot increments at a time (If you drop on the HSW start from the last 5ft completed). How well can you use your legs on the Thruster to save the shoulders for the HSW?

COMPETE | PART 2

TABATA (Calories)

8 ROUNDS

:20 Max Cal Bike

:10 Rest

(Score is Total Cals)

GOAL: RPE 9 | Similar to last week but doing the full Tabata. This is going to really beat us up and again we should expect cal drop off but give each interval a true max effort.